Hi, I'm Priyanshi! As a Holistic Nutritionist and as a leading voice in mindful nutrition, my purpose is to teach you how to take care of yourself using simple sustainable mindful eating and living practices so you feel empowered, balanced, and at ease. In my teachings, you'll learn both the science of nutrition and the art of healthy eating so you design a way of to eat for healthy mind, body & soul that's unique to you. At detoxpri, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being.
Chicken is a staple of nearly every athlete’s diet. It’s high in protein, affordable and simple to prepare.
Chicken is one of the best sources of lean protein. However, many factors can cancel out the health benefits. Most of the nutritional differences between one part and another are too small to bother mentioning. The one useful difference is that dark meat has a bit more saturated fat and cholesterol than white meat.
Most of the fat in chicken is in the skin. Worried about fat? Remove the skin.
If you’re trying to eat for good health, it’s best to remove it yourself as the skin is full of calories and saturated fats.
The breast is the healthiest cut of the chicken (assuming it’s skinless), and it’s a wiser choice than fattier parts of the bird such as the thighs or the legs.
The Best Way To Cook Chicken
The important nutritional differences result from preparation. If you add fat during preparation, you are also adding calories (fat has nine calories per gram as compared to four for protein or carbohydrate).
Frying chicken is not a healthy option. Pan-frying is slightly better than deep-frying, simply because it’s not completely submerged in the fatty oils. When it comes to pan-frying, the type of fat you use to grease the pan is important.
A healthy oil, such as olive or coconut, is going to be a healthier choice than animal fat, like butter.
However, the healthiest way to cook chicken is to bake it or boil it. Putting it in the oven to be cooked via dry heat without the use of much oil cuts down on the additional calories added from a fat source used to transmit heat.
Boiling chicken in water doesn’t add any calories to the chicken, but it doesn’t add much flavour either.
The tastiest & easiest way is to bake it in the oven or stir fry it with vegetables. Put the parts in a baking pan, rub some olive oil on them, and surround them with plenty of garlic, lemon, carrots, or whatever you like. Bake at 350° until brown.
Eating chicken doesn’t have to be boring with these tasty dinner ideas!Here
Here Are 5 Different Ways To Eat Chicken For Weightloss
1. Grilled chicken
It’s simple, it’s easy, it’s nutritious and it’s versatile. With grilling, you aren’t drowning the chicken in oil or fat as you do in some other preparation methods. Whether you go skinless or not is up to you. The best option is to grill some vegetables alongside your chicken for a very healthy meal.
2. Poached chicken
If grilled chicken is too dry and flavourless for you, poaching your chicken could be a good alternative. Poaching involves submerging the food in a liquid and cooking it at relatively low heat. The best option is to use water and add vegetables and seasonings—such as celery, carrots, thyme, peppercorns and parsley. The chicken will soak up these flavours, and you’ll be left with a tasty, tender and healthy piece of meat.
3. Stir-Fried Chicken
If you want an awesome, quick and easy way to make a flavorful chicken meal, stir-frying is the way to go. Stir-frying involves frying multiple thinly sliced ingredients in a small amount of oil. Yes, unlike poaching or grilling, stir-frying requires oil. But it’s a very small amount (usually just a tablespoon or less), and healthier oils such as canola oil or extra-light olive oil can be used.
4. Baked Chicken
Baking seasoned chicken is a quick, easy and healthy way to prepare it for you and your family. You can cook it simply by lightly seasoning it with salt and pepper or you can prepare it with a marinade. No oil is generally required to bake chicken because it cooks with its juices. Once the chicken is tender and done throughout, you can remove it from the oven and drain off any excess liquid or oil.
5. Roasted chicken
Roasting chicken is similar to baking except the chicken is cooked longer. The skin is cooked to the point of being crispy but the meat inside is still tender. You can brush the chicken lightly with oil or butter to aid in the crisping process. Because broiling and roasting is a slightly longer process, oil has an opportunity to evaporate.
What if you found out your favourite healthy snack wasn’t healthy?
To be honest, there is a lot of false information out there when it comes to “healthy” foods. We’re constantly influenced by social media and advertisements that don’t always provide accurate information and, therefore, change our perception of food.
Product labels provide some of the most misleading information because there is room for interpretation of what “all-natural” and “100% whole wheat” actually mean.
Unfortunately, some of our favourite meals, snacks, and drinks – that we think are healthy – are unhealthy.
Even when you think you’re eating healthy, you may want to think again. Some foods are pretending to be healthier than they are.
When we choose to eat an energy or protein bar, it’s because we are looking for a quick boost. You can get that when you take a nutritional break to enjoy a bar made with unrefined flours and sweeteners like raw honey. But when you eat fake healthy food like a store-bought energy bar, the only things you are consuming are super sweet and processed brown rice syrup, cane syrup, cane sugar, and a fair amount of carbs.
Swap it by picking a bar that suits your clean-eating lifestyle. Choose a recipe without refined ingredients like these Energy Boosting Bars that give you a boost without an energy crash an hour later.
Yoghurt is considered one of the best foods for you because of the probiotics it contains and its effects on your digestive system. The gut and intestines do benefit from healthy bacteria for sure, but what about the other ingredients in flavoured yoghurt? High amounts of sugar or artificial sweeteners far outweigh the benefits of protein that yoghurt provides.
Instead, indulge in a delicious serving of plain Greek yoghurt. If you need a little flavour to get you going, consider cinnamon. Or, mix a serving of fresh pineapple, berries, or cherries in the yoghurt for a sweet or tart bonus.
I know what you’re thinking — nuts can’t be all that bad for you! But it’s not the nuts themselves that are unhealthy in trail mixes.
The flavourings that they’re coated with raise their sugar and sodium content to sky-high levels.
Plus, many trail mixes contain omega-6-rich polyunsaturated oils which have been heated at high temperatures resulting in oxidation of the fat, like sunflower, safflower and grapeseed oil. Some store-bought trail mixes also have candy-coated chocolates, which, depending on how many are included, may also cause a blood sugar spike and dip.
To get the true benefit of a high-protein, high-fibre snack, try building your own! It’s more affordable, and you can pick and choose ingredients you enjoy such as almonds, hazelnuts, pumpkin seeds, goji berries, unsweetened coconut flakes, Brazil nuts, etc.
4.FAT-FREE COOKIES & SNACKS
Let’s get real though, friends. Packaged snacks of any kind are not completely nutritional. Some people will be fooled into thinking that fat-free is the best option when shopping for a fat-free cookie, when in fact, it’s not. The fat is replaced with sugar and just so much of it!
Oatmeal is delicious, I’ll admit. There are so many ways to enjoy it, and I love adding nutritious toppings as an extra way to boost the goodness. But, instant oatmeal is a different story. If you look at the flavoured varieties, the first ingredient is oats and the second, sugar. Right off, that tells you that it’s fake healthy food. Blueberry flavoured pieces doesn’t sound quite right either, does it?
A homemade oatmeal breakfast is so much better for you. And if you are often in a rush in the mornings, start the day off right with breakfast that’s ready to enjoy. I’m talking about Overnight oats, quick to make, just a few healthy ingredients, and goodness that satisfies your nutritional needs.
Salad is heavenly, isn’t it? Crunchy, fresh vegetables, crisp lettuce or flavorful greens like arugula and tasty dressing to top it all off.
But what if I tell you that your favourite salad dressing is nothing more than just another fake healthy food? Dressings bought off the grocery store shelf are pretty high in sodium and contain virtually no nutrition. Along with sodium, you’ll find carbs and sugar, and that’s about it. Not a vitamin to be seen.
The best dressing I can recommend comes straight from your kitchen.
This easy homemade salsa is a real crowd-pleaser, y’all. It’s a 7 ingredient recipe, and you can make it in a blender or food processor in 5 minutes.
While a diet soft drink is not my idea of healthy food at all, some people will choose it as an alternative to a regular soda. The common logic is that diet drinks can help you cut back on sugar, or enable you to lose weight. It’s a statement that has no merit.
To be honest, diet drinks are so bad for you! Artificial sweeteners like saccharin, sucralose, and aspartame are pretty controversial sugar replacements, and there is not a single nutrient to be found. Instead, to quench your thirst make a big batch of infused water to keep in your fridge. Then you’ll have a clean-eating alternative ready and waiting at a moment’s notice!
8.READY-MADE BOTTLED SMOOTHIES & SHAKES
All of these pre-made drinks have about the same amount of sugar and artificial sweeteners you can find in diet sodas, slushies, and milkshakes.
But you can make a protein shake easily and affordably at home by just picking your favourite protein powders and you’re good to go. If you are looking for plant-based milk, check out this oat milk recipe.
The key to healthy eating isn’t just the choice of foods themselves. It’s also moderation. Remember: It’s OK to indulge once in a while if you generally eat right. Try to eat healthy foods 75% of the time, rather than it being all or nothing.
Do you have other healthy swaps for these not-so-healthy foods?
If you make any of the recipes, be sure to share your thoughts about how they compare to their counterparts. Tag us on social at #detoxpri@detoxpri.
It is a known and proven fact that eating while consuming alcohol is necessary.
Food just hits differently when you’re inebriated from alcohol —science even says so. One tends to grow hungrier, the more he or she drinks alcohol. According to a study published in the journal Physiology and Behaviour, alcohol stimulates the appetite in a way that makes you crave high-fat , salty foods and foods high in fibre, which makes perfect sense.
Salty food can worsen the dehydration effects of the body. And as the body tends to be dehydrated during drinking, it is better to avoid salty food. High-fibre food items are not good for the health either. It delays the digestion process, which is not a good sign for the body.
It turns out that if you eat the right foods before your drink, you are less likely to feel bloated and be dreadfully hungry the next day.Eating beforehand dilutes the alcohol you consume since it has water content. Further, it delays the time the alcohol takes to get into the bloodstream.
When you eat something before drinking, it slows down alcohol’s rate of absorption, so you don’t get drunk as quickly.
Also, it is not advisable to eat food in large portions before going to bed, especially after alcohol intake.
Here are a bunch of foods to eat before drinking alcohol:
Fruits are extremely healthy, to begin with, and the added benefit is that they contain high amounts of water which will dilute the alcohol. Bananas carry the added advantage of high fibre and potassium content, which is an electrolyte that plays an important role in muscle function, blood pressure, nerve function, and fluid regulation.
Our bodies tend to lose potassium when we drink alcohol (especially when drinking excessive amounts), so eating potassium-rich foods before drinking can help boost the amount in your body.
Spinach, avocado, potatoes, lentils, milk, and yoghurt are also high in potassium and great to snack on before drinking.
Watermelon and cantaloupe are both great to consume before drinking because they contain a lot of water, which helps hydrate the body. Consuming melon and other hydrating foods can help prevent some of the dehydration that’s associated with alcohol consumption.
We say eggs because of the high amount of protein they carry. Any food that is rich in protein will work as it slows alcohol absorption and keeps you feeling full for a long time. But the benefits don’t stop at protein alone. Eggs are also high in an amino acid called cysteine that plays a role in alcohol metabolism.
Alcohol is a diuretic (to put it bluntly, it makes you pee) and can easily lead you to become dehydrated. For this reason, sipping a few glasses of water is one of the most important things you can do before drinking. It dilutes the alcohol and regulates salt balance. Even when you’re out and drinking, keep having water at regular intervals and pace yourself.
There’s a reason bars serve mixed nuts with alcohol. Not only do they taste good, but they also have high amounts of fat which help slow the absorption of alcohol.
Salmon has been lauded for its health benefits for a long time. It contains healthy omega-3 fatty acids and is packed with proteins. Further, salmon is rich in Vitamin B12, an important nutrient that’s often diminished with alcohol consumption.
Though still somewhat difficult to get in all parts of India and a little expensive, avocados are packed with healthy fats which digest slowly to keep you full and may slow the absorption of alcohol into your blood. Like bananas, they also contain high amounts of potassium. One of the best things about avocado is that you can easily add it to nearly any meal.
Greek yogurt is high in protein, which is digested slowly and slows the absorption of alcohol. In addition to protein, yogurt also contains fats and carbohydrates, making it a nutritious food that’s filling, provides lots of energy, and doesn’t cause blood sugar.
It’ll literally stick to your gut, as the food will digest slowly over four to six hours.
Sweet potatoes are a good addition to any meal or snack before you head out for a few drinks. They contain potassium and other electrolytes, and they’re also complex carbohydrates, which means they are slow digesting and can help to reduce the effects of alcohol on the body.
Research has shown that sweet potatoes prevent swings in blood sugar, which can prevent the overeating caused by drinking.
Containing a healthy mix of fat, protein, and carbohydrates, hummus is a great snack choice before drinking. It’s a particularly good option for someone looking to load up on protein from a plant-based source.
When you consume alcohol it depletes the body of Vitamin B, therefore hummus can also help in boosting your B-vitamins. The amino acids in hummus are also considered helpful in preventing a hangover.
Whiskey + Roast chicken
Cognac + seafood dish
Bourbon + Pickled Vegetables, Meat
Rye + Sushi Nigiri
Scotch + Duck Breast , Seasonal Vegetables
Rum + Glazed Jerk Chicken
Tequila + Lamb Barbacoa Tacos, fruit platter
Brandy + Chocolate Brownies
Red wine + Cured meats, pasta, cheese
Beer + Crumbed chicken, beef jerky
By being aware of the right eatables, the ill effects of alcohol can be mitigated to a large extent. If you wish to discuss about any specific problem, you can consult a certified-nutritionist.
On a cold dull day in winter, Masala Chai might not come for your rescue but a hot delicious soup worth drooling over could help you feel better. You would have to keep a count of the number of cups of tea you had but we bet, you’ll never be worried to track the number of soup bowls you might slurp in.
While the season of soups is almost about to start, let’s relish one of the warming flavours.
This creamy turmeric cauliflower soup is anti-inflammatory, healing for the gut and so delicious. It’s also naturally vegan, packed with protein and simple to make.
Cauliflower (cabbage flower) is one of the familiar winter season vegetables. These beautiful flower heads are brimming with essential nutrients, hold numerous health-benefiting phytonutrients such as vitamins, indole-3-carbinol, and sulforaphane. Together, these compounds have proven benefits against prostate, breast, cervical, colon, ovarian cancers by their cancer-cell growth inhibition, cytotoxic effects on cancer cells.
Botanically, it is a member of the cruciferous or Brassicaceae family of vegetables and has a similar nutritional and phytochemistry profile as that of other brassica family veggies like broccoli and cabbage.
Health benefits of Cauliflower
1. It is very low in calories. 100 grams of the fresh cauliflower head provides just 26 calories. Also, it is one of the flower vegetables that are low in fat and cholesterol.
2. Its florets are comprised of several health-benefiting antioxidants and vitamins & contain about 2 grams of dietary fibre per 100 g, providing about 5% of recommended value.
3. Cauliflower contains several anti-cancer phytochemicals like sulforaphane and plant sterols such as indole-3-carbinol, which appears to function as an anti-estrogen agent.
4. Fresh cauliflower is an excellent source of vitamin C; 100 g provides about 48.2 mg or 80% of the daily recommended value.
5. It contains good amounts of many vital B-complex groups of vitamins such as folates, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K.
6. Further, It is also a good source of minerals in small quantities such as manganese, copper, iron, calcium, and potassium.
Turmeric is an incredible spice that not only adds flavour and colour but also has healing properties. The active ingredient in turmeric is curcumin which has been shown to fight inflammation, as well as promote joint, heart, and lung health. It’s been used in Eastern medicine practices for thousands of years!
And that’s exactly why I’m calling this a healing turmeric cauliflower soup. Because it’s good for your body and your soul! 😃
What You’ll Need to Make This Cauliflower Soup
The base of this soup is mostly veggies which I love. It helps make this soup high in fibre and since we’re also adding in some lentils, we get a bit of protein too.
• Cauliflower: that you’ll want to chop into florets
• Onions: that can be chopped since we’re roasting it
• Garlic: minced as that is also getting roasted!
• Turmeric: we’re giving our veggies a heavy dose of turmeric which will give the soup its gorgeous colour and unique flavour
• Cumin: I love pairing cumin with turmeric – it adds something a little unique and is so delicious!
• Red lentils: I chose red lentils since they cook quickly, and also contain proteins
• Vegetable broth: just because it’s more flavorful than water and we need liquid to blend our soup
• Unsweetened plant milk: a little hint of creaminess! Plant milk isn’t rich like animal milk and has a good amount of protein & vitamins, so it’s great in soups. But if you want something that’s a bit more full-bodied, swap the plant milk with animal milk!
• And then of course we’ve got some salt and pepper to round out the flavours!
How to Make Turmeric Cauliflower Soup
Making this soup is easy. You just need one pot – and a little bit of time to let it simmer.
• Roast the veggies: we start by roasting the cauliflower with some garlic, onions, oil, and spices. This gives the soup a smokier flavour, while also meaningless hands-on time for you. Just chop, toss and roast!
• Let it simmer. Once your veggies are roasted, we start to assemble the soup. Your veggies, red lentils, broth, and non-dairy milk will simmer away until the red lentils are tender.
• Blend it up! I used a high-speed blender for this one, but you could use your blender or food processor to get a smooth texture.
And in all honesty, you could also just leave it as is if you like chunky, brothier soups. Either way, it would be delicious!
What To Serve With Cauliflower Soup
Some ideas of what you can serve over your cauliflower soup or alongside it:
Have you ever experienced a sharp pain in your bones, lower back or maybe a change in posture?
Well, if you experience these things quite often, then there are chances that your bones are weak.
Many people, especially the elderly, go through chronic pain in their bones and joints for various causes. As you get older, your bone health deteriorates; however, a balanced diet may help you avoid problems such as osteoporosis and other bone-related or muscle-and-joint disorders.
Osteoporosis is a health condition in which the bones gradually become thin and weak. This disease develops susceptibility to bone fracture, even from minor accidents and falls.
The number one piece of advice that we get is to increase calcium intake for stronger bones. However, just calcium might not be enough for bones to increase their density. Even though it’s a crucial nutrient, many other nutrient-rich foods can aid in bone health.
These nutrient-rich foods can help in preventing osteoporosis and will help you manage your bones well and make them even stronger:
Dairy Can Be an Excellent Source of Bone-Building Calcium
Calcium helps in maintaining the strength of bones and teeth. This mineral also provides support for the well-functioning of nerves, heart and blood clotting.
There are reasons dairy products like milk, yoghurt, and cheese always come up in conversations about bone health: They are loaded with calcium, the main nutrient that contributes to bone strength and structure. If you do not get enough calcium through your food, your body will take the calcium it needs from your bones.
Whether you choose full- or nonfat dairy products will depend on your personal preference. If you’re going the nonfat route, choose foods that have been fortified with fat-soluble vitamins that are key for building strong bones, namely Vitamin A and Vitamin D.
When you pull out the fat, you also pull out the fat-soluble vitamins.
Omega 3 fatty acids Supplies Vitamin D, a Nutrient Necessary for Healthy Bones
Vitamin D is a fat-soluble vitamin, also known as the “sunshine” vitamin and plays a key role in bone growth and remodelling. This mineral is important for calcium to be absorbed readily by the intestine and increase bone growth.
Some sun exposure can trigger vitamin D production, but based on your skin type and where you live, you may not get enough. Plus, there are concerns that too much sun exposure can increase your risk of skin cancer, so we need to focus on food options to get adequate vitamin D.
Omega 3 are well known for their anti-inflammatory effects. They’ve also been shown to help protect against bone loss during the ageing process. Omega 3 fatty acids can be found in various ‘superseeds’ such as pumpkin seeds, sunflower seeds , flaxseeds and fish. Though Fatty fish are among the best food source of sunshine vitamins, such as salmon, tuna, and rainbow trout.
Eggs are another great source of vitamin D necessary for bones. The egg yolks in particular are packed with vitamin D and they are essential for calcium absorption and maintaining optimum bone health. Consume eggs in moderation with a variety of other vitamin D-rich foods.
Cruciferous Veggies Offer a Bevy of Nutrients That Help Fortify Bones
Leafy green vegetables, called cruciferous veggies, provide several nutrients that support bone health, such as vitamin K and calcium, these nutrients play a role in bolstering bone health.
Vitamin K works in a team with calcium to assist in building healthy bone and supports bone health by modifying osteocalcin, a protein involved in bone formation.
Spinach and other cruciferous vegetables like Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli. Lack of vitamin K has been associated with osteoporosis and fractures. Vitamin A and iron are also abundant in these fibre-rich leaves.
Beans Are a Powerhouse Plant Food Loaded With Bone-Friendly Nutrients
Beans serve up a hearty dose of bone-building nutrients like magnesium, calcium, and phosphorus. They are also an excellent source of plant protein. About 50% of bone is made of protein, as well as this helps in the absorption of calcium by the body.
Plant foods like beans can help you reach that calcium target and provide additional nutrients. All kinds of beans, including black beans, edamame, pinto beans, and kidney beans, serve up a hearty dose of bone-building nutrients like magnesium, calcium, and phosphorus. They are also an excellent source of fibre and are a source of plant protein which helps to keep the bones strong, so one should include beans & legumes in their diet for healthy bones.
Beans are also high in substances called phytates. Phytates interfere with your body’s ability to absorb the calcium that is contained in beans. You can reduce the phytate level by a soaking method.
Nuts & Seeds Provide Magnesium and Phosphorus to Help Strengthen Bones
Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption Meanwhile, Phosphorus supports the building of tissues and bones during growth — roughly 85 per cent of the phosphorus in your body can be found in your bones and teeth
Nuts contain some amount of calcium, but they also offer two other nutrients essential to bone health namely, magnesium and phosphorus. There are plenty of nut varieties to choose from, including walnuts, peanuts, and pecans, but Almonds are always a good bet.
Nut butter like peanut butter and almond butter are great when you need a protein-powered snack on the go. Here is Super Smart Ways to Cook with Peanut Butter full towards good health with these Easy Peanut Butter Desserts Recipes.
Citrus fruits have vitamin C, which has been shown to help prevent bone loss
Vitamin C helps reduce the risk of inflammatory arthritis and maintain healthy joints. The key is to get the right amount —not too much or too little.
Citrus fruits like oranges, grapefruits, limes, strawberries, mangos, pineapple, bell peppers have vitamin C, which has been shown to help prevent bone loss, increase bone mineral build-up and calcium absorption.
Dussehra celebration is the symbol of the victory of good over evil. Lord Rama had defeated 10 – headed Ravana who had kept Goddess Sita in his hostage. On this auspicious day, even in today’s age – people build big figures of Ravana and burn them depicting Lord Rama’s victory. It is also believed that this way you kill the evil residing inside you.
1. Stop Not Drinking Enough Water
Our body is made up of 70% of water. This makes water an important tool in keeping the skin nourished, maintaining heart rate and blood pressure. By keeping our body hydrated, our heart can pump blood through the vessels and to the muscles smoothly, which also helps clean toxins from your body via your kidneys. It also helps keep you energized, active and healthy.
So, how much water should you be drinking? Since one size doesn’t fit all, the best way to know if you’re adequately hydrated is to monitor your urine colour: if it’s light yellow (the colour of lemonade), that means you’re drinking enough.
‘Got Late! Let me skip my breakfast!’ Isn’t this our daily routine? Or do you think skipping breakfast can help you shed weight faster?
This is the biggest mistake you make every day.
The saying that you must eat your breakfast like a king isn’t without good reasoning. Breakfast can be called the most important meal of the day. If you skip on a proper one, you are negatively affecting your metabolism and your energy reserves. An ideal breakfast is a good mix of carbohydrates, proteins and fats.
Among all, breakfast provides you with the energy required to kick start your day, helps you burn fat, keeps blood sugar normal throughout the day, helps to fight daytime cravings, lower incidents of heart disease, keep your brains sharp and helps improve concentration and productivity.
There are lots of weight-loss diets wrestling for your attention. FAD diet, IF diet, Keto Diet and so on, many would have shown the result to you to attend a friend’s wedding or so. But what happens after the past few days? It will result in weight regain and lead to nutritional deficiencies. There is no shortcut for weight loss, give your body time to lose weight slowly and effectively.
Plus, yo-yo dieting can have long-term effects on your health; studies have linked yo-yo dieting (repeatedly gaining and losing a significant amount of weight) to chronic issues like heart disease, stress, and high blood pressure. But if you do want to lose weight and keep it off for good, it’s about building your life around eating patterns that aren’t rooted in deprivation, even though extreme cleanses and quick fixes might sound more appealing. They just don’t work—10 Things to Know About Weight Loss
4. Stop Not Having Control Over Your Eating
It is always important to rightly judge your food portion to avoid gorging and regretting later. Another type of eating which we need to control would be emotional eating. We tend to look for delicious food to lower down our stress levels. During your stress period, delicious food can act as a silver lining to all the miseries in your life. But, that would not at all be a sustainable diet strategy.
The mood-food factor may be great at that time, but you may end up inviting a few extra pounds than required. In such cases, start by selecting a combination of junk and fresh foods and take up any of your favourite hobbies to reduce your stress levels.
One of the major dietary changes that have taken place over the last 30 years has been a shift to consuming more processed foods. Along with processing comes an increase in added sodium, more saturated fat, more sugar, and less fiber.
The result? More cardiovascular disease, hypertension, cancer, and diabetes.
Do your body a favour, and try to eat “clean” more often, including foods high in fiber (which are linked to greater longevity) and other ingredients you purchase and prepare yourself. If you’re short on time, cook ahead in big batches, or splurge on ready-made salads and other fresh or frozen vegetables while watching the sodium and sugar contents on the label.
The amount of sleep you get can affect your lifespan, and not just because a sleepy driver is at risk of a car accident. In epidemiological studies, sleeping too little (fewer than six hours) or substantially more (over nine hours) has been shown to put people at greater risk of death.
Quality of life is also on the line: A good night’s sleep can help you ward off stress, depression, and heart disease. You can learn to fall asleep more quickly and take measures that can help, like keeping your bedroom dark and distraction-free and having the temperature on the cool side. Meditation exercises can set the stage for a good night’s sleep, and an inexpensive noise machine can help with relaxing sounds.
Having parents, grandparents, or other family members live into their nineties and beyond might suggest that you will too, but don’t rely too heavily on that family history. Studies conducted on twins in Scandinavia suggest that genetics may be responsible for only about a third of your longevity potential.
This is good news for those of us without that exceptional ancestry. Environmental and lifestyle factors like diet, exercise, exposure to toxins, stress, regular medical tests, and even your social relationships play a role in how long you might live. Why focus on the genetics you can’t control when other factors can benefit from your attention?
It’s vacation time or the weekend and we stay glued to the TV, but often without thinking how harmful that habit can turn out to be in the long run. If you spend many hours in front of the TV seat, you are more prone to problems of the heart and eyes. Also, the habit can increase your risks of heart disease, stroke and even obesity. It makes you lazy and can affect your fat and sugar levels.
The Body Thrives on Movement. We are made to move.
Movement is critical for loading the bones and the muscles and for maintaining bone and muscle density. When we stop moving, we get stiff and lose muscle mass, range of motion, bone density, and balance—which can have disastrous consequences. You don’t need to be a fitness junkie or a superstar athlete to stay healthy, but you do need to keep moving.
9. Stop Midnight Snacking
During the nighttime, your body’s metabolism is at its slowest. The rate at which the food is digested and absorbed is very slow as compared to the daytime. And so, if you are a person who consumes lots of processed food which are high in salt, sugar or fat, then you are bound to add fat and weight to your body. It is advisable to keep a gap of 2 to 3 hours between your last meal of the day and bedtime.
Another reason is that late-night meals can cause indigestion that interferes with sleep. Plus, most of us aren’t eating carrots and apples late at night-we’re reaching for snack foods that aren’t necessarily the healthiest choices.
10. Stop Worrying Too Much
Anxiety, worry, and stress are all some of the most common and often undetected bad habits that affect your health without you even realizing it. Too much stress can lead to a variety of chronic conditions such as a suppressed immune system or insomnia.
Reducing worry and stress is, of course, easier said than done. But there are a few things to remember. Most of what we worry about is not necessarily true. If you’re caught in tumultuous worry, take a moment, breathe, and ask yourself if there’s any rationale to your worry. It’s also important to ask yourself whether your worry is productive in solving whatever potential problem you have. If this doesn’t help you, consider reaching out to a mental health professional for additional coping mechanisms.
So this Dussehra, these are the evils that must be destroyed!